My Ironman Nutrition Plan for Kona
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- Опубліковано 1 жов 2024
- A lot of people are asking about my nutrition plan for the Ironman. Here are my laid out thoughts after trial and error. This will be the nutrition plan I will use in the upcoming Ironman World Championships in Kona.
#nolimits #ironmannutrition
Don't forget to Subscribe to my Channel to watch my training videos and race recaps.
Follow Lionel on Instagram at
/ lsanderstri
Follow me on Instagram at
/ talbotcox
The more I get to know Lionel, the more I like him..confident, not cocky. Self-deprecating in a manner geared towards acknowledging mistakes made and the learnings from the exerience. I hope he wins Kona one day. Nobody works harder than this guy.
I agree dude. It takes a hell of a guy to admit mistakes, or things that can be improved on.
Well said. Agree. Love this guy. Inspiring lessons to sport and life.
Batman does
Apologize for the 'lengthy' video?! Gotta be kidding!!! This was by far the most intelligible, comprehensive yet condensed video about race day nutrition I've ever watched, on to of that, from a source that is as credible as they get. Thanks a ton! You are an inspiration for so many reasons. Go champ!!!
no need to apologize for excellence :D
No kidding right? This was a fascinating look into a level of detail that even the highest level of recreational athletes has no idea about. Eat carbs and drink as much as you can - that's the general rule of thumb. Calculating sweat rates determining your maximal dehydration and be able to maintain near optimal performance....that's just a crazy level of planning and preparation that goes into racing at his level!
Just listening to Lionels gaved me the urge to pee.
His determination to be better everyday is just amazing! 💪🏽
While watching this video I consumed 750ml of water 😂👍🏻
Lionel, we first met at the coffee house up on the mountain in Hawaii - Kona Joe - maybe 4 - 5 years ago. I've been following your career ever since you started your blog and you've been a huge inspiration throughout! BUT it is SO F***ING FUSTRATING to see you screw up your races again and again with rookie mistakes! I get the fact that you don't want a coach to tell you what to do BUT how about having a "science board" with people that are experts within their fields of sport/nutrition-science?!
You mention that you've read some articles on nutrition but a lot of the things you say in this video is complete non-sense! So how about reaching out to people like Asger Jeukendrup - I'm sure his name has come across some of the articles read?!
I say this with the best intentions! We are a lot of people that want to see you on top of the podium in Hawaii but you are being counter productive with this "happy go lucky" approach!
Nevertheless you're still my idol and I hope only the best for you in the future!
Great recommendation
@@stephenlewthwaite4084 I agree. In a sport where people get into fist fights about 4 or 5 watts or whether to shave their head and legs, not having the input of a nutritionist but toeing the line against other fast-as-fuck athletes who do have a nutritionist on their team is kind of like saying you are going to ride a road bike instead of a triathlon bike in the bike leg because it is "almost as fast" as a tri-bike.
Mr. Noodles I LOVE THAT SHIT!!!! Mr. Noodles and 8 to 10 Coors Light TALL BOYS- That's my after!!!!
Legend
"Sorry not sorry"
Oh my God, I love those guys (Lionel and Talbot)
I am a professor of Mathematics and I am surprised by Lionel's deployment, explaining his energy and nutrient consumption. Excellent work.
Good luck in Kona
Lionel than you for giving so much detail - much appreciated. Do you have a way to evaluate your sweat rate ratios (sodium-potassium) while on the open road? I am assuming that you are getting this sweat rate info from testing at the Gatorade institute? I have a sweat rate calculator that I use with all of my clients; however, I haven't found a reliable resource to analyze the sweat composition. Thank you in advance for any feedback.
A lot of armchair pro triathletes in this comment section. There’s a world of difference between what us age groupers do and what Lionel does. I loved hearing his thought processes!
Jon Biggerstaff no I think the arm chair triathletes are looking at every other pro triathlete and sports person who employ the services of an expert coach as evidence that an athlete benefits from outside help especially at the very highest levels
Solid content as always. Love the insight and transparency.
Sweat rate and sweat sodium concentration can be reduced 50% with programmed heat training. Who needs a coach? Frodeno has a coach. Lange has a coach. Kienle has a coach. Ryf has a coach. Alexander had a coach. Tom Brady has a coach.
Lionel, please go and see a professional sports nutritionist. You're a professional triathlete, you should have this stuff well sorted out by now. Even as an age grouper you need to have this stuff sorted for your first ironman. You're a chance of winning at Kona so please speak to someone. It would be cocky to think you don't need to. It seems you're assuming weight loss = sweat rate? I hope not because it simply isn't true. Weight loss occurs by exhaling carbon dioxide (approx 80%) and excreting water (approx 20% - sweat etc).
Amazing that most of it we breathe out! So please go see someone mate. Get the knowledge and understanding, the building blocks and optimise from there. I'm enjoying the videos and love your attitude and passion to constantly improve and test yourself. Good luck at Kona. Cheers Simon
It's not about the weight loss but the lack of water which we all need to function, nevermind just exercising. He's talking about the amount of fluid he needs to replace to ensure his maximum performance is maintained.
Did you place 2nd in Kona last year without a nutrition plan for race day? I can't wait for this year's race :P ...
Given the rate these guys burn through nutrients it's probably carcinogens and artificial additives they need to avoid, not salt or fat like us normal humans haha. So pizza? Sure have 10 but use the highest quality natural ingredients you can. All the best Lionel, good luck.
Lionel you forgot to calculate your sweat loss during IM swim part which is around 50-55 min so 2000 ml. (Swim sweat rate similar as the bike.)Also i think the body switch to "survival mode" after 4 hours into the race so the sweat rate would be less. Would be good to test at 3hr bike + 2 hr run at race pace same condition as in Hawai and check every hour the sweat loss rate so you can see if its the same 2.3 l bike and 2.6 l run every hour or getting lesser. Last year you did almost a perfect race - as you mention nutrition plan as well -so i would change just a bit like cut water intake to 20-25% (if last year was 40%). I think water is still important especially if you planning to take around 10 liter of Getorade during bike&run.
Agree that sweat rate does not stay consistent throughout an entire IM distance due to the body going into survival mode resulting in a slower dehydration rate. Therefore drinking a steady pre-defined amount may result in consuming more liquid than the body can absorb, which Talbot alludes to in his question at 12:59. Also agree that since gatorade is highly concentrated, it's consumption should be interspersed with water to help with absorption.
You think he's going to come out of the water 2kilos / 4.5 pounds lighter than he weighed when he went in?
@@lukelyons7255 i tested myshelf and at race pace 50-55' swim sweat loss was around 2 liter. And my sweat loss rate same high as Lionel 2.6l /hr on the run
@@agostonsimon6822 Might be carbon (CO2) and water in exhale that you are losing, not sweat so much.
Hey buddy, how is it going? Watched your video and have to agree with most of the comments below. Your diet is wrong....Dont get it too personal, but triathlon is 4 disciplines. You know the 3 and the 4th one is "the diet". It takes months to master and I have to tell you, you make dietary changes in pre-season/beginning of the season and not 1.5months before KONA. That is a big fail and it might well cost you the podium. Hey, I am not an expert, you are the PRO athlete, but If I imagine myself only drinking Gatorade for 8 hours, I would not make if from the bike alive. Dont forget, too much liquid can harm you badly, so as I am saying, make sure you eat something too while racing, only liquid will eventually harm you. One more thing. Do yourself a favor and stop eating that JUNK for breakfast. Those Noodles have literally no nutritional value, you might as well train hungry as the salt + have you ever heard about Tertiary-butyl hydroquinone? Google the Noodles and believe me, you will change your breakfast habits. Otherwise fingers crossed mate, go back to the diet you have been on before Mt.Tremblant and change it after KONA. Take care.
You are one of my favorite triatlete,
But don't try reinventing the wheel !
So true!
Admittedly, Lionel struck me as incredibly arrogant. Just the way he talked and carried himself rubbed me the wrong way but as I watch more of his videos I think my opinion is slowly evolving. I think he's just confident and it can come off as very cocky (I hope).
The interviewer sounds so snarky
Don't forget to calculate fluid deficit with breathing, many forget that your respiratory effort blows off a lot of fluid over time
Damn nearly 3 AM here but there's a new Sanders Video I guess sleep has to wait
Get a Registered Dietitian to help you!! There's years of nutrition stuff to learn, let someone help. They can get you dialed in incredibly quick. Especially with your name and status, you can get elite of the elite nutrition coach.
You need a nutritionnist to help you in this process...
Have to agree. Hoping Lionel is actually working with one on this. After years of substandard swimming he finally got outside help from Tower26, I hope this isn't the same story in a different discipline. Pulling for you Lionel! The rest of the field is shaking.
Luke Ebeyer he is a pro. I’m sure he knows what he is doing
Totally agree... Ramen Noodles is not the key.
"hire someone to think for you"... Typical American mindset
Appreciate your authenticity 👍👍👍👍👍👍
Come to Norway and do Norseman Mr. Sanders :)
Lionel is wrong! Carbs make you fat and slow! Look at the Kenyan runners! All obese and slow! Eat like my 400lb neighbour a diet rich in bacon and other healthy fats! Keto all the way baby! Carbs are a myth and muscle glycogen is false! You want to tap into fat stores and push 300w on pure fats! Fat adapted athletes average about 400w per hour on the bike leg and run sub 2:30 because they are bonk proof. Dont use power meters either cos they add weight to your bike, pace by feel and drink when thirsty and eat when hungry otherwise you are just emotional eating and drinking to alleviate boredom on the bike and run leg!
All top marathon runners are running on carbs even if they are all fat adapted, being fat adapted will make the difference for the third part of the race when you'll try your best to keep your pace.
Carbs will always be the number one fuel to perform.
@@nadsim154 r/woooosh
Lionel, It's great that you're learning, and that you now know that those extra kilos are water weight as part of storing glycogen, not fat. You still have so much more to learn. You're focusing on things that you don't need to, and missing huge components. And for goodness sake, GET OFF THE CHEMICAL SUGAR WATER (Gatorade)!!! At that very first sip you're throwing out all the work you've done to improve substate utilisation in your body. Since you won't learn from anyone else (which is ok) PM me and I'll give you the resources to learn this stuff yourself from experts in their fields.
I can’t believe you’ve gone this far in your career without recognizing this and mastering it. Hire somebody to help you rather than suffering through tough lessons. It takes a village to rear a child and also to make an Ironman champion.
Do you seriously think Gatorade isn't helping him dial this in?
They weren't up till now, so I guess not? But seriously, how do you get THIS good without help on nutrition. He is a supernatural...
That's what I was thinking. I'm not a pro but I'd never go without breakfast .
The question isn't how good he is now, but how much better he would be at this point with the help he could get from nutrition professionals.
Isn't it more important to have a good overall nutrition than to concentrate on the nutrition during race preparation? Just interested.
Don’t apologize for the lengthy video. I DNF’d at Tremblant this year due to lack of adequate nutrition planning. Started cramping at 140 k on the bike and only made it 8 km on the run before both legs locked up and my race was done. We’ve already booked the accommodation at Tremblant for next year and my training starts this week. Your insights and specific strategy are a huge help. And the humour is pretty good too. You represent the very best of Canada, .
I admire you Lionel and i think you have whta it takes to win in Kona, but i feel you should get some help with nutrition , you always go to the extremes with what you are eating/drinking
So cool! I watched a video of Timothy Olsen, an ultra marathoner who uses the keto diet to avoid the ups and downs of blood sugar leading up to and throughout long races. He is of course running his races throughout the course of days, but I wonder if any top tier triathletes have tried this
Diet/Conditioning*Phil Maffetone
ProfessionalApproach*Mark Allen
Stay Healthy... Championships long career
Lionel, Hi!
just saw a few videos of your...
thought of just letting you know that you can try and include 1 hour of yoga 3 times a week in your routine. It may help you a lot with core strengthening and flexibility of muscles, etc.
maybe that could be the bridge to be number 1 in Kona in 2019.
also just an advice. try to sit up and then consume your food, coffee, etc, etc. small things add up to ultimate success.
cheers,
Sahil
I follow every video and every facebook post of this amazing human. I wish there was some way I could be part of his journey.
!!!!!!! What you guys Fail to see is that Lionel Sanders is so competitive that he won’t get a coach telling him what to do...he’s his own man and doesn’t need someone to hold his hand. He needs to learn on his own. I get it...I’ve been like that..it’s part of being stubborned and super talented
Doing it by yourself is also part of the fun of endurance sports: figuring out the puzzle of optimizing performance.
All the glory for oneself...when you have a coach it kind of takes away something
A consultant ... not a coach. You have to do what a coach tells you. A nutrition consultant is someone LS would bounce things off ... if he wants to deplete and lose weight before an IM, the consultant can tell him that's crazy. Saves LS learning expensive lessons in key races, or having to read so much.
you're such an animal -- huge huge good luck for Kona, man
"1.5h and .5h before race gel" - IMHO not a good idea; When you are taking gels and are not exercising, the body will release insulin and convert into long term stores (glycogen) actually leading to lower blood sugar levels. This will make you feel tired at the start of the race.
maybe try instead smth like the "Enervit pre load" which will not have such effect;
Some interesting thoughts although you might want to look into some of the work done by Dr Phil Maffetone and used by Mark Allen. Might change your mind on having gel's before you race (kicking you into immediately burning primarily glucose rather than fat and also the quality of the food you eat prior to the race (and in general). Also some interesting debunking of the need to carbo load. Just a thought though. Thanks for the awesome content. Really enjoy following your process.
I’d sure hate to see you suffer in Kona from over consuming liquids. Remember you came in 2nd place last year! You should be fine tuning your nutrition strategy, don’t make radical changes. Maybe all you had to do last year was replace the water with Gatorade and you would have won. Good luck man, pulling for you!
It will be interesting to see how it goes when Jan is fit, too.
Metalli Vegaani indeed, it’s going to be a battle out there!
Bill Brinkop Frodeno is out
Al G: What do you mean? It will be really hard to beat Jan. For anyone in the field. He is in an awesome form! Don't you think?
Metalli Vegaani unfortunately Frodeno has a stress fracture in his hip and is out for the rest of the season
Lionel, thanks as always for sharing your racing and training strategies! Would also be super interested to hear your thoughts about your daily protein consumption during training to ensure the body has enough to continually repair itself and grow stronger.
Also worth noting: probably close to half of that 7% bodyweight lost is glycogen + H20 associated with it. So you're really only like 4% dehydrated
I made it to end Lionel!! Thanks for the videos...
You’re dialed in on nutrition yet you’ve ignored your heel-strike, unbalanced running form, which is such an important fix
A lean male athlete's body is made up of approximately 65% water. The brain is 73% water, the lungs 83%, the skin 64% and the muscles 79%. Blood is 95% water. The importance of water in the human body cannot be overstated.
I've been competing in triathlons for 26 years and working with them in my business now for a little under 7 years. I meet a lot of triathletes.
A good number of the competitive ones I come across are chronically dehydrated. Many are obsessed with their weight.
If you turn up to race in hot, humid conditions (like Kona) and are less than 100% hydrated you're not going to perform to your potential.
The first piece of any nutrition/hydration plan should be to ENSURE you turn up fully hydrated. If you don't, you may as well toss the plan away.
Not too long for me. Thoroughly watchable because you have an interesting manner of speaking. Throw in a few jokes like you often would, and you can stretch it to an hour.
Great video! So much important and interesting information, absolutely no need for an apology! Keep these videos up! Love learning new things, no matter how long it takes!
Keep up the work and rock Kona!
I am going to train for an ironman that starts in a year from now. I've never done anything like it. Done a bit of trailrunning, did a long distance race once, but nothing like an ironman.
Thanks a lot for all this helpful information Lionel. I really needed to know this stuff.
Lunarvrr I, too, am doing an Ironman 70.3 next June. I’ve started a workout that has me swimming nearly two miles a week and only progresses more. So excited for the triathlon! Best of luck to you!
How did it go?
@@RubiksTimmey Trained a full year in australia and was ready to do it. Then covid came along and all races were cancelled. Had to sell my TT bike and travel back to my home country.
Then became a bit lazy and found myself a fulltime job. Still something I want to do, but gotta get my mind to it again and when things are possible again. Still training a bit, but not as intensive and much as before. Now trying to maintain it a bit
@@Lunarvrr That's unfortunate! Hope you do it some day!
Noob to triathlon here. Great content to consider for down the road for me when I do longer races. I’ve been on keto for 18 months and trying to research fueling and when to use carbs and salts, etc. never heard of Gatorade performance before, going to check that out. Thanks!!!
Got a 140km Time Trial coming up. Such a good video Lionel, thnx SO much!!
Best inspiration source out there 💪💪💪
AMAZING. Champion all the way. Win, lose, or draw. Ty for the information.💪
All thumbs up! Huge respect Mr Sanders! Get a coach and you are gona decimate the field! Cant wait for Kona! All best wishes
Awesome Lionel! Hope it plays out well. I’ve been equally arrogant with the nutrition aspect. It’s definitely the 4th discipline! Looking forward to watching you in Kona!
And by the way...Love the video brother!!!
Lionel, to me it sounds like you are going to be fine. You don't need a registered dietitian. Everyone is different. They don't know you better than you know yourself. Thanks for the video - it's going to help me too.
2nd at Mont Tremblant which was a bad day due to nutrition....impressive.....curious what the result would have been when you had a good day !! .sounds you've nailed all the details out and are going into Kona as prepped as you can be. All the best in Kona !!! no doubt Kona will be a Sanders day !!
All right, Mr. Sanders. In the next iteration of this, I want to hear about how you felt in conjunction with the numbers. You’re super analytical, like most of us. But, I want to hear more about how you are going to adjust based on how you are feeling. Don’t die by the data!
Those last few kilos only really matter on a really hilly bike course like alpe dhuez long course, then you wanna go light
Me. Sanders Km really concerned. I root for you what ever race you tackle. Hope you test your nutrition strategy also in Kona climate. I know one can adapt ones liquid absorbion rates but this strategy for WC seems little mut of this planet. Can you give a try to do high consentrates electrolytes/sodium drink on The runbottle.. AND TEST THE BOTTLE HOLDER!! Ask LG to Stockholm The "Lange pocket" in your suit?? At low chest hight The bottle won't affects your running mechanics as much as on The waist level..
Hi Lionel!
Math, with calculation, that fats and glycogen is turned to CO2 and H2O will make diferent numbers. Also, electrolites excretion (mg/l H2O) by sweathing can be wery diferent through diferent (long lasting) nutrition/training programe.
If this is his nutrition plan he will fail. 1.67l per hour on the bike is wayyyy too much "fluid only sugars" which are converted to ATP much quicker. Lionel, I hope you read this. You need carbs from FOOD.
Would like to know what supplements you use on race day IF NOT IN USA. In CANADA they aren't allowed to sell Gatorade Endurance, What would you use as a substitute. and would like a better nutrition plan break down for future videos. ie: Water Bottle, Is it just water? is there Gatorade Endurance in it? Do you put it in all your water bottles?
Hmm Lionel, so you said that you didn't believe in carboloading before and have changed that but 2018 and 2019 your performance in Kona was actually much detoriated. Not saying in general carbs are bad for athletes like you but going crazy in those opposing to a good fat adaptation. I believe Frodeno is quite well fat adapted and thus performs superbly. Maybe swicht back to what got you a great finish in 2017 or look into the advantages of fat adaptation 🤔 to benefit from that on race day along the carbs that you surely need to use during the race of course. All the best
Nutrition is complicated. Gatorade Endurance is at least a move in the right direction. 20 years ago I developed over several years trough trial and error, including dozens of ultra runners product testing an endurance powdered drink formula for multi-day adventure trail running and 100 mile trail run racing. Sports foods are always a work in progress. At least in my own opinion I consider my drink superior to Gatorade or any other commercial product I am aware of. AS I am training again (starting Oct 1 2018) in my old age now (62yr) after 12 years of no training and just party life, plan on doing a half Ironman in March 2019 I look forward to using my own sport drink as much as possible. Including a myriad of diet and nutritional protocols personally developed over years bike racing and 100 mile run racing to improve training and performance. Funny to listen to the good advice here as I knew all this information 30 years ago. I agree never drink plain water in a race.
Hey Lionel,
I can confirm from year-long, painful experience that the autodidactic route is certainly rewarding, but it’s definitely the harder and more time consuming way to learn. Get an expert to help you „get it down“! It‘s just the more direct, less painful and more certain route to success.
lionel, plz man. instant noodles." have everything you need" ??? they have 0 nutrition value and very low in calories. only thing that they have is sodium, which you can get by just taking 1g of himalayan or any other salt. i am not hating or anything, i am fan of yours and i am glad that you think it helps you, good. but as a chef, amateur triathlete and nutritionist i think your diet suck. for example pizza basically have no micro nutrients as it bakes in high temperature, which leaves vegetables only as a fiber, pizza also have almost no protein. which leaves you with shitty fats and carbs.i am pretty sure that eating carbs 2 days before race gives you 0 because carbs are fast energy which are utilized pretty quickly. liver can store only about 1,8k kcal as carbs all other energy in the body comes from fats. eat a lot of healthy, omega rich fats days before race and only last day and in the morning eat pasta. people think breakfast is cereal, eggs, oats and youghurts. fuck that, i eat pasta carbonara with bread 5am when the race is 8am, and eat some dark chocolate with my coffee. try it someday in the training you will be surprised.
Lionel you are a champ and a great motivator! May you win Kona this time around!
2:52 best video frame FOREVER
It's so inspiring watching you evolve and be so critical of yourself. Looking forward to seeing you race at Kona.
Be careful with dat pizza.. gives me next day cramps
It also dehydrates because of all the sodium, hence the thirsty feeling that hits a few hours later
Check this out:
www.trainingpeaks.com/blog/how-to-calculate-your-sweat-rate/
Lionel, good luck for your next race!
I know you have tried it and believe it works for you but instant noodles are pretty highly processed foods. Plus a recent study shows it is very poorly digested in the GI tract... Watch this video... It may change your mind : ua-cam.com/video/IQlNv2Au-Lg/v-deo.html
Make your own or find an alternative!
love it! It's great getting this insight into in race nutrition from a pro. Don't mind how long it is.
Have you taken into account the amount of sodium and H2O you’re losing when you’re pissing during the course of the race? Obviously with all that liquid intake your body is going to want to release that absorption and how does that affect your sodium and weight loss at the end of the race?
If only your videos are this long 😀
#TOP#SANDERS 👊☝️
Love seeing you break it all down though!
Thanks for sharing all of your knowledge!! Can’t wait to watch you in Kona
Insulin seines 30min and 90min before The Start might not be optimal. I take some chews and gel around 5 min before Start. No time for insulin spike and tiredness then.
Extremely insightful. Thank you for selflessly sharing your knowledge. No wonder I cramp so much--had no idea how much you're supposed to drink. Your humility is what defines you.
Oftentimes cramps come from salt loss. Hence I recommend to pay attention to the electrolytes ad well ;)
Bello 👍
I've said before what Lionel has achieved without a coach is remarkable but at this point I believe to not hire outside expertise will count against him. To not know about Carb loading or the importance of a big breakfast is ludicrous and would be first on the list. Lionel is living in his own bubble and I'll say it now I don't think he'll win kona this year. Six weeks out from Kona a pro triathlete should not be learning these things about diet.
Sounds smart with all the numbers and stuff, ut doesn't seem to be right as it's too simple. Body is not a robot. OK, you lose your water through sweat and then try to compensate the same amount, you eat those carbs and don't count the water that glucose needs to oxidaize which is 3 to ratio, besides you need more water in cells as they go to whole bunch of processes during this kind of activity.
Man, that guy asks questions in a very negative and condescending tone!
Drinks straight gatorade?~!
I've been trying to figure out the correct ratio, I guess I need to aim up my salt intake
Great share. Thanks for all the straightforward and extremely valuable information shared 🙏
Thanks for this video gives me some great ideas and details for going into my first 70.3 again UR Bad A**
you could drink 1.6 litres but your body can only process about 1.3 litres per hour, check out the book endure by alex hutchinson
Keep them coming...
Dude. You are so talented. Move to Boulder or something. You need elite professionals around you to talk about these small details with. It will be the best thing you ever did for your career. Imagine all the elite professionals Jan has talked about training and nutrition with over the years. You need to make up for lost time.
Boulder altitude training would benefit LS more than chatting with fellow triathletes. They don't move there to chat with each other.
@@innismor11 yes they do. Mostly to train with each other, but obviously they talk about triathlon while training.
Innis Mor this is such a narrow sighted view of things. You learn an immense amount of information talking with people with similar goals and passions. Just standing around the transition area chatting has given me great information over the years. If he’s so dedicated to doing this alone, then he’s going to need these kinds of interactions to put into his idea “bucket” to sort through what makes sense and what doesn’t.
Lionel, if your reading this before you do IMCA, good luck.
Race nutrition is important. Be smart but don't go overboard. You will figure it out.
Thanks for this video. Am learning from your experience
They break it down to a science.
I'm all guts n glory! Lol
Amazing video, you really dug deep to figure all of this out. Wish you the best of luck for the next competition.
Have you actually watched this video prior to every Ironman?
Great video, thank you very much for talking about this. And there is no need to apologize about the length, I've enjoyed every single minute! I wish you the best for Kona, I'm looking forward to see you winning.
Je le respecte en temps qu'athlete et champion mais c'est apparemment pas le meilleur pour parler nutrition......
Surprising how poor your diet is, bread and pasta as you main source of carbs seems ridiculous
Great video. After four years still relevant. Amazing athlete
Proper title for this video „wheel rediscovered” :)
This guy is fucking crazy. I want to be like him one day